227 | id == 227
227 | category_id == 18
227 | category_order == 15
227 | category_name == Weight
227 | category_color == #C47AC0
227 | slug == BDNF-obesity-appetite
227 | title == How the Brain Controls Appetite and Weight (BDNF)
227 | meta_description == The BDNF gene is crucial for brain development and appetite control. Click to learn about its surprising link with obesity.
227 | summary == <p style="text-align:justify"><strong>BDNF controls nerve development, cognition, appetite, and more. The gene encoding BDNF has shown an interesting link with obesity &mdash; read on to learn the details and check your variants!</strong></p>
227 | overall_score_text == Your Obesity Score (Based on BDNF Gene)
227 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/BDNF--Weight.jpg
227 | author_id == 9
227 | author_name == Aleksa Ristic
227 | author_title == MS (Pharmacy)
227 | author_order == 45
227 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Aleksa.jpg
227 | author_intro == <p><strong>Aleksa received his MS in Pharmacy from the University of Belgrade, his master thesis focusing on protein sources in plant-based diets.</strong>&nbsp;&nbsp;</p>    <p>Aleksa is passionate about herbal pharmacy, nutrition, and functional medicine. He found a way to merge his two biggest passions&mdash;writing and health&mdash;and use them for noble purposes. His mission is to bridge the gap between science and everyday life, helping readers improve their health and feel better.</p>
227 | reviewer == None
227 | medical_reviewer_id == 11
227 | medical_reviewer_name == Puya Yazdi
227 | medical_reviewer_title == MD
227 | publish_date == 2020
227 | publish_date == 6
227 | publish_date == 25
227 | avg_rating == 5.0
227 | tags_id == 159
227 | tags_name == BDNF
227 | tags_id == 160
227 | tags_name == BDNF Gene
227 | tags_id == 186
227 | tags_name == BMI
227 | tags_id == 460
227 | tags_name == Brain Development
227 | tags_id == 207
227 | tags_name == Exercise
227 | tags_id == 244
227 | tags_name == Fish oil
227 | tags_id == 301
227 | tags_name == Keto diet
227 | tags_id == 165
227 | tags_name == Obesity
227 | tags_id == 485
227 | tags_name == Sleep
227 | tags_id == 50
227 | tags_name == Stress
227 | tags_id == 245
227 | tags_name == Sunlight
227 | tags_id == 184
227 | tags_name == Weight Loss
227 | permissions_favorite == False
227 | permissions_rate == False
227 | content_article == <p><em><span style="font-weight: 400;">This article is for informational purposes only. None of the information here should be taken as medical advice. If you are struggling to maintain a healthy weight, seek medical help. </span></em><em><span style="font-weight: 400;">Keep in mind that these results are based on association studies, which are correlative and aren&rsquo;t necessarily causative. Any single genetic variant will typically contribute only a small proportion to the overall risk of the condition, and non-genetic factors play a large role in developing a condition as well. Therefore, just because you have one of these genotypes does not necessarily mean you are at an increased risk of developing this condition!</span></em></p> <table style="width: 90%; border-collapse: collapse; margin-left: auto; margin-right: auto;" border="1" cellpadding="10"> <tbody> <tr style="height: 54px;"> <td style="width: 100%; text-align: justify; height: 54px;"><span style="font-weight: 400;"><strong>Note:</strong> The </span><em><span style="font-weight: 400;">BDNF</span></em><span style="font-weight: 400;">&nbsp;gene is mentioned in the </span><strong><em><a href="https://get.selfdecode.com/mind-protocol-nm/" target="_blank" rel="noopener">Cognitive Function</a> DNA Wellness Report</em></strong><span style="font-weight: 400;">, along with many other genes. If you're looking for a comprehensive gene-based guide to enhance cognition, make sure to check it out!</span></td> </tr> </tbody> </table> <p>&nbsp;</p> <h2><strong>BDNF: Crucial Brain Stimulant</strong></h2> <p><span style="font-weight: 400;">The </span><a href="../../../gene/bdnf/"><em><span style="font-weight: 400;">BDNF</span></em></a><span style="font-weight: 400;"> gene encodes the brain-derived neurotrophic factor, a crucial growth factor in the brain. BDNF stimulates the creation of new brain cells (</span><a href="https://selfhacked.com/blog/neurogenesis/"><span style="font-weight: 400;">neurogenesis</span></a><span style="font-weight: 400;">) and their development and adaptation (</span><a href="https://selfhacked.com/blog/synaptic-plasticity/"><span style="font-weight: 400;">synaptic plasticity</span></a><span style="font-weight: 400;">)&mdash;vital processes for learning and memory [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29099059"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27167299"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">BDNF is abundant in the brain areas involved in [</span><a href="https://ghr.nlm.nih.gov/gene/BDNF"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5835061/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/health-benefits-sleep/"><span style="font-weight: 400;">Sleep</span></a></li> <li style="font-weight: 400;"><a href="https://selfhack.com/blog/61-biological-mechanisms-that-influence-weight/"><span style="font-weight: 400;">Weight control</span></a></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Appetite</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/63-factors-raising-stress-cortisol-level-backed-science/"><span style="font-weight: 400;">Stress response</span></a></li> </ul> <p><span style="font-weight: 400;">Changes in the BDNF expression and blood levels have a significant health impact and correlate with a range of mental and metabolic disorders [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21924328"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/29217485"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">BDNF is a nerve growth factor with crucial roles in mental health, sleep, and metabolism.</span></p> <h3><strong>BDNF in Appetite &amp; Weight Control</strong></h3> <p><span style="font-weight: 400;">Animal studies have revealed essential roles of BDNF in food intake and metabolism. In rats and mice, it reduces body weight, mainly by suppressing appetite in the hypothalamus. Mice lacking BDNF tend to overeat and become obese [</span><a href="https://pubmed.ncbi.nlm.nih.gov/15457498/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17376155/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">In humans, rare mutations in the BDNF gene may also result in overeating, obesity, and cognitive impairment [</span><a href="https://diabetes.diabetesjournals.org/content/55/12/3366"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">BDNF may enhance metabolism by activating the </span><a href="https://selfhacked.com/blog/12-reasons-embrace-cold/#1_Aids_Fat_Loss"><span style="font-weight: 400;">brown fat</span></a><span style="font-weight: 400;"> tissue via the UCP1 protein [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11571589"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Different factors&mdash;such as leptin, alpha-MSH, and insulin&mdash;impact appetite and energy expenditure by changing BDNF levels. Impaired BDNF signaling is associated with binge eating, anorexia, and other eating disorders [</span><a href="https://www.sciencedirect.com/science/article/abs/pii/S0188440911001986"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.nature.com/articles/nrn.2016.24"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2710100/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">BDNF suppresses appetite and stimulates energy expenditure. Impaired BDNF signaling can contribute to different metabolic and eating disorders.</span></p> <h3><strong>Blood BDNF Levels and Obesity</strong></h3> <p><span style="font-weight: 400;">Despite its well-known roles in weight control, studies have failed to confirm a robust link between BDNF blood levels and obesity. In a meta-analysis of 10 smaller trials, obese patients and controls had similar BDNF levels [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6121551/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">One possible explanation is that blood BDNF might not accurately represent levels and activity in the brain [</span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388065/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15585351"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/9886678"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h2><strong>The Link Between BDNF Variants and Obesity</strong></h2> <p><span style="font-weight: 400;">Dozens of research papers have investigated the link between BDNF gene variants and obesity, but they produced conflicting results [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644471/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16707914/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21527513/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">One meta-analysis gathered data from 35 studies and found a significant association between obesity and the following SNPs in (or near) the BDNF gene [</span><a href="https://pubmed.ncbi.nlm.nih.gov/28818748/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><a href="../../../snp/rs6265/"><span style="font-weight: 400;">rs6265</span></a><span style="font-weight: 400;">: the &ldquo;TT&rdquo; genotype associated with 13% higher obesity rates</span></li> <li style="font-weight: 400;"><a href="../../../snp/rs925946/"><span style="font-weight: 400;">rs925946</span></a><span style="font-weight: 400;">: the &ldquo;TT&rdquo; genotype associated with 12% higher obesity rates</span></li> <li style="font-weight: 400;"><a href="../../../snp/rs10501087/"><span style="font-weight: 400;">rs10501087</span></a><span style="font-weight: 400;">: the &ldquo;CC&rdquo; genotype associated with 14% higher obesity rates</span></li> <li style="font-weight: 400;"><a href="../../../snp/rs988712/"><span style="font-weight: 400;">rs988712</span></a><span style="font-weight: 400;">:&nbsp; the &ldquo;TT&rdquo; genotype associated with 29% higher obesity rates</span></li> </ul> <p><span style="font-weight: 400;">In a study of 29,900 adults (mostly African Americans) and 837 children, the &ldquo;CC&rdquo; genotype at </span><a href="../../../snp/rs12291063/"><span style="font-weight: 400;">rs12291063</span></a><span style="font-weight: 400;"> correlated with a higher body mass index (BMI) and fat mass [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644471/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Despite some conflicting results, studies have found a link between different BDNF variants and obesity.</span></p> <h3><strong>Rs6265</strong></h3> <p><span style="font-weight: 400;">Rs6265 or Val66Met is the most studied SNP in this gene. Besides obesity, scientists have found its potential link with stress response, cognition, eating disorders, and more [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1880880/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268899/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/17217930/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">When it comes to obesity, this SNP has shown mixed results, with more evidence pointing to the adverse effects of the "T" (Met) allele. Some studies observed the opposite effect, while others failed to confirm any association [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19079260/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3570414/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4698633/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1934391/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">According to some authors, the link between rs6265-T and obesity is more pronounced in childhood and tends to decline&mdash;or even reverse&mdash;with age [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29506764"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Rs6265 is the most studied SNP in the BDNF gene. The &ldquo;T&rdquo; allele may be associated with obesity, but the research is inconclusive.</span></p> <h3><strong>How It Works</strong></h3> <p><span style="font-weight: 400;">As mentioned, BDNF helps suppress appetite and stimulate energy expenditure.</span></p> <p><span style="font-weight: 400;">Lab experiments have confirmed that rs6265-T impairs the processing and secretion of BDNF, thus lowering its activity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6729450/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.sciencedirect.com/science/article/pii/S0092867403000357"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In a clinical trial of 208 participants, those carrying the &ldquo;T&rdquo; allele had lower BDNF levels regardless of their weight [</span><a href="https://pubmed.ncbi.nlm.nih.gov/31004714/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In the above study on African Americans, rs12291063-C reduced BDNF expression in the brain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644471/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Different BDNF variants may reduce its expression or activity, resulting in increased appetite and weight gain.</span></p> <p>&nbsp;</p> <h2><strong>Your BDNF Results for Obesity</strong></h2> <p>*9115979773821274*</p> <h3><strong>SNP Summary</strong></h3> <p><strong>Primary SNP:</strong></p> <p><strong>BDNF </strong><a href="../../../snp/rs988712/"><strong>rs988712</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = not associated with obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = associated with higher obesity rates</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency:</span></em><span style="font-weight: 400;"> Around 6% of European descendants carry the obesity-associated &ldquo;TT&rdquo; genotype. It&rsquo;s less common in East Asian (2%) and nearly non-existent in African populations.</span></p> <p><strong>Other Important SNPs:</strong></p> <p><strong>BDNF </strong><a href="../../../snp/rs6265/"><strong>rs6265</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = not associated with obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = associated with higher obesity rates</span></li> </ul> <p><strong>BDNF </strong><a href="../../../snp/rs10501087/"><strong>rs10501087</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = not associated with obesity</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = associated with higher obesity rates</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency:</span></em><span style="font-weight: 400;"> These two SNPs are almost always inherited together. Around 3-5% of European descendants carry the obesity-associated genotypes (TT and CC, respectively). They are much more common in East Asian (24%) and nearly non-existent in African populations.</span></p> <p><strong>BDNF </strong><a href="../../../snp/rs925946/"><strong>rs925946</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;G&rsquo; = not associated with BMI</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = associated with higher BMI and obesity rates</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency: </span></em><span style="font-weight: 400;">Around 9.5% of Europeans carry the &ldquo;TT&rdquo; genotype. It&rsquo;s slightly less common in a general population and nearly non-existent among East Asians.</span></p> <p><strong>BDNF </strong><a href="../../../snp/rs12291063/"><strong>rs12291063</strong></a></p> <ul> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = not associated with BMI</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = associated with higher BMI fat mass</span></li> </ul> <p><em><span style="font-weight: 400;">Population Frequency: </span></em><span style="font-weight: 400;">Around 10% of African descendants carry the &ldquo;CC&rdquo; genotype. It&rsquo;s less common in East Asians (2.5%) and nearly non-existent among Europeans.</span></p> <p>*1521316986201750*</p> <p>&nbsp;</p> <h2><strong>Recommendations to Improve Weight Control</strong></h2> <p><em><span style="font-weight: 400;">You may try the complementary approaches listed below if you and your doctor determine that they could be appropriate for you. Discuss the strategies listed here with your doctor. Remember that none of them should ever be done in place of what your doctor recommends or prescribes.</span></em></p> <p>*6524435611675581*</p> <h3><strong>Lifestyle</strong></h3> <h4><strong>Exercise</strong></h4> <p><span style="font-weight: 400;">Regular </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">exercise</span></a><span style="font-weight: 400;"> is one of the best ways to boost BDNF naturally. Research suggests that the mental health benefits of exercise stem from BDNF-mediated nerve stimulation [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6186331/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21282661"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21722657"> <span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Resistance training and aerobic exercise (walking, running, swimming, etc.) have shown amazing results for weight loss and fat burning in clinical trials. At the same time, regular exercise will improve all other aspects of your health [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552187/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3544497/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2931407/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h4><strong>Improved Sleep Quality</strong></h4> <p><span style="font-weight: 400;">Poor sleep quality impairs BDNF signaling the brain and raises the risk of mental disorders. People with insomnia tend to have lower BDNF levels compared with healthy controls [</span><a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0076050"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5725585/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p><span style="font-weight: 400;">Chronic sleep deprivation can impair appetite control by causing leptin resistance [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15531540"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24732925"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Short sleep duration correlated with weight gain in several studies. Scientists think that poor sleep may increase </span><a href="https://selfhacked.com/blog/top-10-ways-to-curb-your-hunger-and-approaches-that-didnt-work/"><span style="font-weight: 400;">hunger</span></a><span style="font-weight: 400;"> and cravings and disrupt appetite-controlling hormones like </span><a href="https://selfhacked.com/blog/ghrelin-role-cognitive-gut-function-weight-inflammation-autoimmunity/"><span style="font-weight: 400;">ghrelin</span></a><span style="font-weight: 400;"> and leptin [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18239586"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1547-5069.2009.01262.x/full"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.0010062"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Proper sleep and regular exercise will help you maintain optimal BDNF levels and prevent weight gain.</span></p> <h4><strong>Moderate Sun Exposure</strong></h4> <p><span style="font-weight: 400;">In a study of 2,851 Dutch subjects, blood BDNF levels increased in the spring and summer and decreased in the fall and winter. They correlated with the number of hours a person was exposed to </span><a href="https://selfhacked.com/blog/avoiding-sun-will-kill-14-proven-science-based-health-benefits-sun/"><span style="font-weight: 400;">sunshine</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487856/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Natural UV light is likely responsible for the beneficial effect, as vitamin D supplementation doesn&rsquo;t seem to boost BDNF (may even lower it) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25138265"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="http://www.ibimapublishing.com/journals/ENDO/2013/552758/552758.pdf"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Sun exposure may help prevent obesity in animals, regardless of their vitamin D status [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25342734"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">In one study, intense light exposure, particularly in the morning, was associated with a lower BMI, independent of sleep duration and timing [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3973603/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Exposure to at least 45 minutes of morning light (6-9 am) for three weeks in obese women reduced body fat and appetite. Although encouraging, more research is needed to verify the link between sunlight exposure and </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">weight loss</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23429094/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Moderate sun exposure, especially in the morning, may counteract your BDNF variants and enhance weight loss.&nbsp;</span></p> <h4><strong>Stress Reduction</strong></h4> <p><span style="font-weight: 400;">Chronic stress, anxiety, and social isolation have detrimental effects on BDNF signaling. Some authors consider BDNF a crucial link between stress, sleep disturbance, and mental disorders [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7073021/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3797810/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Stress is a well-known obesity contributing factor. It can change brain chemistry to promote overeating, slow metabolism, and weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2819644/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24123563/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14993070"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Diet</strong></h3> <h4><strong>Keto Diet</strong></h4> <p><span style="font-weight: 400;">The ketogenic diet has well-known benefits for the brain, partly due to its potential to increase BDNF levels [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/22787591"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><a href="https://selfhacked.com/blog/insulin-101/"><span style="font-weight: 400;">Insulin</span></a><span style="font-weight: 400;"> is one of the primary "fattening hormones." Carbs with a high glycemic index can cause insulin spikes and insulin resistance, ultimately increasing your risk of obesity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17167471"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">A meta-analysis of 13 studies and over 1,500 people concluded that low-carb ketogenic diets are more effective than low-fat diets for </span><a href="http://selfhacked.com/blog/a-comprehensive-list-of-effective-ways-to-lose-weight/"><span style="font-weight: 400;">weight loss</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23651522"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The ketogenic diet may increase BDNF levels and help with weight loss.</span></p> <h4><strong>Fish</strong></h4> <p><span style="font-weight: 400;">Omega-3 fatty acids found in fish, EPA and DHA, help protect the brain and recover BDNF levels after injuries and other stressors [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/15672635"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">,</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/24860731"><span style="font-weight: 400;"> R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Fish may help improve weight and appetite control by reducing leptin resistance. In young, overweight men, the inclusion of fish or </span><a href="https://selfhacked.com/blog/top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;"> into a dietary regimen resulted in approximately 1 kg more weight loss [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/15361771"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17502874"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">However, one large trial found no significant association between fish consumption and weight [</span><a href="https://pubmed.ncbi.nlm.nih.gov/22716915/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Omega-3 fatty acids from fish may boost BDNF. Moderate fish consumption may reduce appetite and improve weight control, but the evidence is inconclusive.</span></p> <h4><strong>Green Tea</strong></h4> <p><span style="font-weight: 400;">In animal studies, three active ingredients from green tea enhanced BDNF expression and its beneficial effects on the brain:</span></p> <ul> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/caffeine-benefits/"><span style="font-weight: 400;">Caffeine</span></a><span style="font-weight: 400;"> [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/22841916"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">EGCG</span></a><span style="font-weight: 400;"> [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/24508265"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/theanine/"><span style="font-weight: 400;">L-theanine</span></a><span style="font-weight: 400;"> [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21861094"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p><span style="font-weight: 400;">Green tea and its catechins may promote a slight weight reduction, according to three meta-analyses of 44 total studies [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19597519"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28627214"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/29914623"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3><strong>Supplements</strong></h3> <h4><strong>Resistant Starch/Butyrate</strong></h4> <p><span style="font-weight: 400;">Butyrate was able to recover BDNF levels in rats with impaired brain circulation [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/19549282"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Animal studies indicate the potential of butyrate to support weight gain [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28212353"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2699871/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. It may also stimulate fat burning in humans, but the evidence is limited [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28539646"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Butyrate is available as a supplement, but the best way to obtain it is by feeding </span><a href="https://selfhacked.com/blog/what-is-resistant-starch-sources-how-to-increase-diet/"><span style="font-weight: 400;">resistant starch</span></a><span style="font-weight: 400;"> to the gut flora, which has a </span><a href="https://selfhacked.com/blog/how-your-gut-microbiota-can-make-you-fat-or-thin/"><span style="font-weight: 400;">crucial role in weight control</span></a><span style="font-weight: 400;"> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22064556"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">Resistant starch may support weight loss, but the research is mostly limited to animals [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21736742"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25966755"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23784900"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. It increases </span><a href="https://www.selfdecode.com/gene/pyy/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">PYY</span></a><span style="font-weight: 400;">, a hormone that promotes satiety and fullness [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26514213"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5401465/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24845880"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23630079"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Butyrate may support BDNF signaling in the brain. Get more butyrate by feeding your probiotics with resistant starch or taking a supplement.</span></p> <h4><strong>Green Tea Extract</strong></h4> <p><span style="font-weight: 400;">As mentioned, multiple ingredients from green tea can boost BDNF and its effects on the brain.</span></p> <p><span style="font-weight: 400;">According to a review of 11 studies, green tea extract can slightly improve weight loss and maintenance. However, a Cochrane database review of 14 studies regarded the change in weight as nonsignificant in most studies, so the evidence is inconclusive [</span><a href="https://pubmed.ncbi.nlm.nih.gov/19597519/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23235664/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="font-weight: 400;">The majority of weight loss trials used unique extracts with higher concentrations of active ingredients (EGCG and caffeine), compared with regular tea. Hence, it may be necessary to take green tea extract for beneficial effects [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">According to limited evidence, green tea extract rich in EGCG and caffeine may boost BDNF and slightly improve weight loss.</span></p>
227 | content_snp_table_9115979773821274_key == 9115979773821274
227 | content_snp_table_9115979773821274_blur == True
227 | content_snp_table_9115979773821274_hidden == False
227 | content_learn_more_1521316986201750_key == 1521316986201750
227 | content_learn_more_1521316986201750_blur == True
227 | content_learn_more_1521316986201750_hidden == False
227 | content_learn_more_1521316986201750_text == Based on the variants we looked at, your BDNF gene is associated with slightly higher obesity rates. However, this doesn't necessarily reflect your overall risk of obesity, just one gene related to it. Exercise regularly, practice a low-carb diet, and follow other gene-based tips to maintain a healthy weight. Keep reading to find out more.
227 | content_recommendation_6524435611675581_key == 6524435611675581
227 | content_recommendation_6524435611675581_blur == True
227 | content_recommendation_6524435611675581_hidden == False
rsIDs = rs10501087,rs988712,rs925946,rs6265,rs12291063
rsStatus = rs10501087,BDNF-AS,chr11,27648561,T,C,G,,18,13,HET
rsStatus = rs988712,BDNF-AS,chr11,27541835,G,A,T,,37,0,Normal
rsStatus = rs925946,BDNF-AS,chr11,27645655,T,A,C,G,37,0,Normal
rsStatus = rs6265,BDNF,chr11,27658369,C,T,,,38,0,Normal
rsStatus = rs12291063,BDNF,chr11,27672554,T,C,,,22,0,Normal
